Health Benefits Of Peanuts

By | December 7, 2019

Let’s talk about this super food which we usually try to avoid in our diet as it is really high in fat content. Most of the winter recipes and food includes peanuts. This super nut definitely improves your heart health, hair, skin, immune system and weight loss. Actually of you look at peanut’s nutritional profile you will realize that peanut is not a nut but legumes. Superior in taste and loved by almost everyone.

I am sure you might be surprised to know how such a fat containing nut gives so much of benefits. But let me tell you, these peanuts help in heart health as well as helps you live longer. If you remember, peanuts are eaten from the time of our ancestors. They use to eat this snack as it was readily available through out the year and also it gave a feeling of fullness for a longer period of time as it contains good amount of fats. So peanuts were and still is a healthy mid day snacks for many of us and our grandparents.

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Our parents and grandparents use to have peanuts directly from the pods or may be dry roasted it. Now a day we salted peanut which definitely shouldn’t be your choice as it leads to excess consumption of sodium, preservative and also too much hydrogenated fats coming in. So stay away from the commercially prepared nuts of packaged nuts as they are not as beneficial as the plain roasted peanuts. Researches have proved that roasting/ boiling definitely enchances antio-oxidant bioavailability in peanuts. Boiled or cooked peanuts will have two and four-fold increase in isoflavone antioxidants biochanin-A and genisten, respectively.

Peanuts are a rich source of fat. But the quality of fat we get from peanuts is good for our heart, brain, skin, hormonal health, high in protein and also rich in antioxidants. You will be amazed to know that 100 gms of peanuts gives approximately 26 gms of proteins which is essential for growth and development. So along with fats, peanuts are also rich in proteins. Peanuts are also good source of anti-oxidants and fibre.

Peanuts contain all 20 essential amino acid in which the abundant source is for arginine. Arginine helps in promoting longevity and building immune system.

Peanuts contain enough levels of MUFA (Monounsaturated fatty acids), especially oleic acid. MUFA lowers LDL which we call it as bad cholesterol and increases HDL which we call it as good cholesterol.

Not just proteins and fats, peanuts are also rich in energy. 100 gms of peanuts gives 567 kilo calories. So not advisable to have complete 100 gms at a time. Its rich in copper, manganese, folates.

Amounts Per Selected Serving %DV
Calories822(3442 kJ)41%
From Carbohydrate98.6(413 kJ) 
From Fat596(2495 kJ) 
From Protein128(536 kJ) 
From Alcohol0.0(0.0 kJ) 
Amounts Per Selected Serving %DV
Total Carbohydrate24.1 g8%
Dietary Fiber12.4 g50%
Sugars5.8 g 
Amounts Per Selected Serving %DV
Protein36.8 g74%
Amounts Per Selected Serving %DV
Total Fat71.2 g109%
Saturated Fat9.3 g46%
Monounsaturated Fat36.9 g 
Polyunsaturated Fat21.5 g 
Total trans fatty acids~ 
Total trans-monoenoic fatty acids~ 
Total trans-polyenoic fatty acids~ 
Total Omega-3 fatty acids27.7 mg 
Total Omega-6 fatty acids21435 mg 
Amounts Per Selected Serving %DV
Thiamin1.0 mg64%
Riboflavin0.2 mg11%
Niacin18.1 mg90%
Vitamin B60.5 mg25%
Folate349 mcg87%
Vitamin B120.0 mcg0%
Pantothenic Acid2.6 mg26%
Vitamin A0.0 IU0%
Vitamin C0.0 mg0%
Vitamin D~~
Vitamin E (Alpha Tocopherol)9.6 mg48%
Vitamin K0.0 mcg0%
Amounts Per Selected Serving %DV
Calcium130 mg13%
Iron3.7 mg21%
Magnesium250 mg62%
Phosphorus555 mg55%
Potassium1008 mg29%
Sodium14.6 mg1%
Zinc6.5 mg43%
Copper1.6 mg81%
Manganese2.5 mg124%
Selenium10.4 mcg15%

A unique nutrient present in peanuts is resveratrol which is usually present in red grapes and wines. Resveratrol works best on immune system and also a key ingredient helpful in treatment of cancer. There has been many research studies which shows that peanuts contain polyphenolic oxidants, primarily p-coumaric acid.This is the compound which is seen to reduce the risk of stomach cancer by limiting the formation of carcinogenic nitrosamines in the stomach.

It helps to reduce the inflammation within the body which is one of the root cause for most of the disease. Resveratrol levels gets reduced when you roast your peanuts. So it is advisable to have peanuts raw as well to obtain maximum resveratrol from it.

There are many adults and kids who are allergic to peanuts. In such cases peanuts has to be avoided and restricted in their diet. Along with so many beneficial nutrients, peanuts also contain phytic acid. These are anti- nutrients. They block absorption of iron and zinc. So if you are deficient of iron or zinc then you should limit consumption of peanuts to one tablespoon per day.

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Also if you are suffering from thyroid problem and not yet supplemented your diet with zinc and iron then you should limit consumption of peanuts to one tablespoon every alternate days.

If we see overall benefits of peanuts, it is best to take as a healthy snack. Handful of peanuts will definitely satisfy your hunger instantly. Its is great snack even for diabetics as they are extremely low carbohydrate and low GI, healthy fats and high protein. If you are not making peanut butter and commercially prepared peanut butter has sunflower oil added to it which is not acceptable. Peanut butter nutritional label should not contain sugar as peanut butter as it is tastes great.

When you eat peanuts just one single precaution you need to take is to eat peanuts in small quantity at a time. For better benefits of the healthy components its better to roast or boil peanuts.

Roasted and crushed peanut kernels are often sprinkles on salads, smoothies, desserts and other dairy food items.

I usually have one handful of peanuts almost everyday and I can guarantee you that if you eat these super nuts in moderation they will never help you gain unwanted fat or unwanted weight. So have these super nuts without any guilt and enjoy its flavor and yummy taste.

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RD Neha Kava

National Registered Dietitian at
Neha Kava is a National Registered Dietitian, Certified Sports Nutritionist in India. She specializes ins Clinical Nutrition, weight management. She likes to spread awareness and educate her readers about health, nutrition, fitness, mental health, sexual health and diet tips for holistic health. You can connect with her on Or

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